Fri 30th Dec 2016 at 9:00am by Nellers
Run > Long Run
-
Time
2:19:45
-
Miles
14.31
-
Min/mi
9:46
-
Pacing
92%
-
WAVA
49.37
-
Stride(cm)
99
-
Cals
1473
-
Cadence
167
-
BPM
136
-
%MHR
74.9
-
B/mi
1324
-
Asc(m)
42
-
Hillscore
15
-
Surface
Road
Notes & Comments
1 comments
Split Summary
===
1) 1m - 9:19(9:19/m) 135/144bpm 120cal 6.44/8.37mph
2) 1m - 10:09(10:09/m) 140/146bpm 139cal 5.91/6.64mph
3) 1m - 9:59(9:59/m) 137/150bpm 127cal 6.01/6.64mph
4) 1m - 9:45(9:45/m) 139/146bpm 125cal 6.16/6.82mph
5) 1m - 9:47(9:47/m) 136/142bpm 116cal 6.14/6.55mph
6) 1m - 9:33(9:33/m) 135/143bpm 105cal 6.29/7.06mph
7) 1m - 10:20(10:20/m) 135/143bpm 108cal 5.8/6.57mph
8) 1m - 9:56(9:56/m) 134/140bpm 97cal 6.04/6.49mph
9) 1m - 9:51(9:51/m) 134/141bpm 90cal 6.09/7.78mph
10) 1m - 10:00(10:00/m) 134/143bpm 87cal 6/6.72mph
11) 1m - 10:07(10:07/m) 134/139bpm 86cal 5.93/6.76mph
12) 1m - 9:23(9:23/m) 134/142bpm 75cal 6.4/7.08mph
13) 1m - 9:09(9:09/m) 137/141bpm 86cal 6.56/7.03mph
14) 1m - 9:31(9:31/m) 135/141bpm 80cal 6.31/6.7mph
15) 0.31m - 2:58(9:31/m) 140/143bpm 32cal 6.31/6.53mph
9:19 10:09 9:59 9:45 9:47 9:33 10:20 9:56 9:51 10:00 10:07 9:23 9:09 9:31 2:58
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:39 |
4:39 |
9:18 |
129 98-139 |
1200 |
168 114-178 |
3/7 |
1.00 |
9:19 |
4:40 |
9:20 |
140 135-144 |
1307 |
169 166-172 |
7/2 |
1.50 |
14:04 |
4:45 |
9:31 |
139 135-143 |
1323 |
167 164-172 |
7/2 |
2.00 |
19:28 |
5:23 |
10:46 |
141 136-145 |
1519 |
164 160-170 |
27/0 |
2.50 |
24:48 |
5:20 |
10:41 |
138 128-150 |
1473 |
165 156-170 |
18/6 |
3.00 |
29:27 |
4:39 |
9:17 |
135 132-142 |
1254 |
168 164-172 |
1/14 |
3.50 |
34:18 |
4:51 |
9:42 |
141 137-146 |
1369 |
167 164-170 |
6/3 |
4.00 |
39:11 |
4:54 |
9:47 |
137 132-141 |
1341 |
166 160-170 |
3/10 |
4.50 |
43:58 |
4:46 |
9:32 |
135 129-139 |
1288 |
168 164-172 |
1/10 |
5.00 |
48:58 |
5:00 |
10:01 |
137 132-142 |
1372 |
165 160-168 |
11/4 |
5.50 |
53:46 |
4:48 |
9:36 |
135 129-143 |
1297 |
166 160-172 |
6/9 |
6.00 |
58:31 |
4:44 |
9:29 |
134 128-139 |
1270 |
164 162-168 |
1/11 |
6.50 |
1:03:40 |
5:09 |
10:19 |
136 127-143 |
1403 |
165 158-170 |
14/1 |
7.00 |
1:08:51 |
5:11 |
10:22 |
134 126-140 |
1389 |
164 158-170 |
13/6 |
7.50 |
1:13:47 |
4:56 |
9:52 |
134 127-140 |
1323 |
166 160-170 |
8/7 |
8.00 |
1:18:47 |
5:00 |
9:59 |
134 131-137 |
1339 |
165 152-168 |
6/1 |
8.50 |
1:23:41 |
4:54 |
9:48 |
133 129-140 |
1304 |
166 164-170 |
6/8 |
9.00 |
1:28:38 |
4:57 |
9:53 |
135 127-141 |
1335 |
166 162-170 |
10/7 |
9.50 |
1:33:58 |
5:20 |
10:39 |
136 129-142 |
1449 |
166 118-172 |
14/3 |
10.00 |
1:38:38 |
4:40 |
9:20 |
133 129-139 |
1242 |
167 164-172 |
4/9 |
10.50 |
1:43:40 |
5:02 |
10:05 |
132 126-136 |
1330 |
167 148-174 |
6/8 |
11.00 |
1:48:45 |
5:05 |
10:09 |
136 133-139 |
1381 |
168 164-174 |
18/2 |
11.50 |
1:53:29 |
4:44 |
9:29 |
133 129-139 |
1261 |
169 164-174 |
2/11 |
12.00 |
1:58:07 |
4:38 |
9:17 |
133 128-142 |
1234 |
171 164-176 |
2/28 |
12.50 |
2:02:40 |
4:33 |
9:06 |
137 131-140 |
1247 |
170 166-172 |
3/9 |
13.00 |
2:07:16 |
4:36 |
9:12 |
137 132-140 |
1260 |
169 164-174 |
4/7 |
13.50 |
2:12:07 |
4:50 |
9:41 |
136 130-141 |
1316 |
168 164-172 |
4/8 |
14.00 |
2:16:47 |
4:41 |
9:21 |
135 132-138 |
1262 |
167 164-174 |
0/11 |
14.31 |
2:19:45 |
2:58 |
9:31 |
140 135-143 |
1333 |
168 164-170 |
6/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
35 2.6% |
10:11
|
20 1.8% |
10:13
|
18 3.3% |
11:10
|
16 1.7% |
10:10
|
15 2.0% |
10:07
|
15 2.3% |
10:36
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
167 |
14.3 |
2:19:19 |
9:45 |
Walk |
0.3 |
117 |
0 |
26 |
21:32 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:35 |
37.64% |
More |
800m |
4:17 |
8:38 |
43.62% |
More |
1km |
5:34 |
8:58 |
43.81% |
More |
Mile |
9:07 |
9:07 |
45.69% |
More |
5k |
28:55 |
9:18 |
48.96% |
More |
5 miles |
47:41 |
9:32 |
48.29% |
More |
10k |
59:59 |
9:39 |
47.91% |
More |
10 miles |
1:37:30 |
9:45 |
48.69% |
More |
Half |
2:08:14 |
9:47 |
48.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:04 |
7:04 |
58.90 |
5km |
25:12 |
8:07 |
56.18 |
5M |
42:59 |
8:36 |
53.57 |
10km |
54:50 |
8:49 |
52.41 |
10M |
1:33:30 |
9:21 |
50.77 |
Half |
2:06:34 |
9:40 |
49.23 |
20M |
3:23:25 |
10:10 |
48.53 |
Mara |
4:35:22 |
10:31 |
47.81 |
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You live near somewhere called "Foulness". I am cheered by this. Good run, mate x